Your Guide For Cold Weather Workouts

Gear Up and Get Out: The Best Tips for Cold Weather Workouts!
Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here's your plan for staying motivated and prepared all winter long. We'll tackle the common problems athletes face with winter exercise, offering cost effective solutions. With dedication and the proper workout attire, your winter workouts will be fun and invigorating again.

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Mavie's Top 5 Rules for Outsmarting the Cold
1. Don't Wear Cotton
2. Stopping the Wind is Essential 
3. Stay Dry 
4. Don't Be Afraid to Double Up, Even on Your Socks,
5. Get Some Good Gear, Keep It Clean, and Air Dry It. 

When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement. Now, for all those times when it is okay to get out there and get moving, here's the rest of what you need to know this winter. 
 
30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm.

10 to 20 degrees: 2 tops, 2 bottoms. It’s recommended to use a jacket over your base layer, and wind pants over tights/leggings.

0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-gear) and a jacket. For men, wind briefs will also be helpful.

Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava. For runners who find that they are particularly cold, a gator may also be helpful when running in these conditions.

Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, simply stay inside!
 
We have the luxury of living in the South, so it’s rare for us to encounter weather 0 degrees and below; however, it still does get cold. Regardless of where we live, all of these tips are designed to help you stay happy and healthy during the winter season. So, bundle up and hit the trails (or ground) running!

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Winter Weather Gear: Product Highlights

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​ Product: Asics Thermopolis ½ Zip
Approximate Price: $75.00 (price will vary depending upon regional location and brand)
 
If you’re a fair weather runner, or are determined to make great strides in your running training during the winter months, the Asics Thermopolis ½ Zip, or a similar base layer, will help you stay warm, even on the coldest of days. If this brand isn’t in your budget, look for the following product qualities: soft, sweat wicking material, thumbholes in the sleeves, and a high collar allowing you to easily tuck your chin for extra warmth.
 

​Product: Sugoi Firewall 220 Tight
Approximate Price: $150.00 (price will vary depending upon regional location and brand)
 
The unique fabric combination of these running tights allow for a wind-resistant front and a warm fabric backing, providing optimal warmth on your runs. Other brands, such as Nike and Under Armour have similar products that will vary in price. If the Sugoi aren’t on your list, look for running leggings with the following qualities: fleece lined, wind resistant, and moisture wicking; a zipper pocket to keep keys in is always a plus.
 


​Product: Cold Weather Running Vest
Approximate Price: $15.00 and up (price will vary depending upon regional location, product quality and composition, and brand)
 
Keeping your torso warm will only further add to a pleasurable running experience in winter weather. Cold weather running vests can be found at many department and sporting goods stores. Find one that is light weight, warm, and fits well to add another layer of clothing without too much bulk.
 
 
 
 
 
Product: Sweaty Betty Expedition Neck Gaitor
Approximate Price: $35.00 @ sweatybetty.com (price will vary depending upon regional location and brand)
 
On exceptionally cold days, having a neck cover is a MUST! This extra layer will not only keep your neck warm, but will allow you to tuck your mouth and nose inside to assist in warming your breath. Don’t feel like you are limited to only this brand; there are several other brands of gaitors that will provide just as much warmth for any cold winter run!
 
 
​Product: Oakley Crisp Run Glove
Approximate Price: $34.00 (price will vary depending upon regional location and brand)
There’s nothing worse than frozen hands on a crisp winter run. These gloves provide long cuffs to aid in keeping your wrist and forearms warm, in addition to your hands. The touch tip technology is an added bonus, making for easy smartphone use. If this brand isn’t in your budget, aim to purchase a run glove that has these features: thermal lining, long cuffs to cover your wrist, and touch tip technology, if needed.
 
 
 
Product: Champion Knit Hat
Approximate Price: $14.99 (price will vary depending upon regional location and brand)
 
Do you ever notice how much warmer you are when your head is covered? That’s because we lose a large majority of our body heat through our head. A knit running hat is the perfect solution. For women, some even come with a ponytail port to keep your hair off your neck and your noggin warm. Champion brand can be easily found at Target and other department stores carrying athletic wear (e.g. Sports Authority, Academy, Dick’s Sporting Goods), but other brands will also have running caps with similar features. 
 
 Product: Yaktrax Run
Approximate Price: $25.00 and up (price will vary depending upon regional location, model purchased, and brand)
 
It’s easy to let the ice and snow put a damper on our outdoor running plans. But, what Mother Nature doesn’t know, is that there are ways to continue to run outside even in the coldest of winter months. Yaktrax provide a means of attachable traction in both ice and snow. With removable spikes and steel coils, these are the perfect solution for safe footing in winter weather. An added bonus: they can be worn in temperatures as low as -41° F.
 
 
Product: Wool Socks
Approximate Price: $16.00 (price will vary depending upon regional location and brand)
 
Frozen toes on any run makes for quite the unpleasant experience. As you gear up for this year’s winter running season, invest in some light weight, wool socks to keep you warm enough to ward off frozen toes, but aren’t so hot that it creates a blistering sauna in your shoes. You can find such socks at smartwool.com or in sporting goods stores.
 
 

Product: Aquaphor Lip Repair
Approximate Price: $3.49 (price will vary depending upon regional location and size of tube)
 
Running in the cold, dry air can often put a number on your lips, leaving them chapped and cracked. Aquafor Lip Repair is a product offering a moisture sealing effect that aids in healing dry, cracked, chapped lips. It’s formulated for sensitive lips; is fragrance-free, preservative free, dye free, and is enriched with shea butter, soothing chamomile essence and other vitamins, all of which provide for optimal lip protection.